Hello ladies & gentlemen! Welcome back to the fresh focus podcast where we give you bite sized food and nutrition tips in between office visits.

As part of our summer-themed series, today we’re going to get into some summer cooking methods, and hopefully give you some ideas that you can put to use. It should be noted that there are many summer food options that don’t even require any cooking, such as salads, wraps, sandwiches, fresh fruit, raw veggies, etc. But Amanda will cover those in the next episode.

There are a lot of factors that affect our choice of food as well as our choice of cooking methods as the seasons change. But sometimes we get stuck in the same habits, and we find ourselves wanting to change it up a bit. Warm weather should be the time of being outdoors, enjoying the company of friends and family, swimming, hiking, camping, etc. Reconnecting with nature. Not being cooped in a kitchen with the oven cranked or trying to eat those warm, heavy, winter dishes when the heat index is off the charts. So let’s discuss some season-appropriate options, so you can continue enjoying your beverage out in that nice, toasty sun.

Usually the first thing that comes to mind with summer cooking is the grill, in all its glory. And you can man your battle station of choice: charcoal, gas, pellet, and probably dozens more that I don’t even know about. The point is, that typically the grill is king of summertime cooking, however, just because we use the grill, doesn’t mean we always have to use it the same way. It’s not always just about slapping on some burgers and hot dogs. Side note: if you aren’t making your own hamburger patties, you are seriously missing out on a world of flavor and nutrients. But if you are cooking for a large group, I absolutely understand that pre-pattied is the way to go. Just don’t forget to show them some seasoning love.

So let’s start by discussing ways the grill can be used. One of the most simple things to consider is the use of direct or indirect heat. Direct is basically putting your food right on top of the heat source (which is typically more towards the center of the grill, over your flame or coals), whereas indirect heat will be more towards the edges of the grill or up on the top rack. And I know this seems obvious, but you’d be surprised how many people burn and/or undercook their meat just because it wasn’t at a good spot in the grill. And all grills will heat up and cook a bit differently, so you’ll want to get used to you yours. It’s kind of like the difference between an electric stove and a gas stove. There are just some differences that you have to adjust for. Some things will do better with a slow cook on the outside edge (especially if it’s a bigger cut of meat), some things do better over direct heat, and sometimes it’s good to use that direct heat for a bit to finish it off after a slow cook. The same goes for anything you are trying to grill: meat, vegetables, potatoes, corn, etc. Don’t be afraid to try different things or look up recommended grilling techniques for certain foods.

Next, let’s discuss accessories. Now, we could easily talk for hours about accessories for the grill. More and more come out every day. But you don’t want to listen to that, and I don’t want to have to learn what each of these 5 million things do. So let’s keep it simple and focus on a few basics that can do a lot to enhance your options and capabilities when it comes to grilling.

The first is the grill basket. The most basic option is your pan/dish style basket. These can be great for veggies or smaller meats, such as shrimp or thin strips of chicken. Because you don’t have to worry about losing your food through the grates, and they become easier to flip and stir as they are cooking. There are also baskets with lids that allow you to shake up your contents for even cooking, as well as the sandwich-style clam shell that allows you to flip you food over just by grabbing the handle. This can be convenient as it allows you to flip multiple things at once, as well as keep it all together and safe within the mesh.

Another option is using a stainless or cast iron griddle on top of your grill. This allows for easy stir fry, as well as cooking other non-traditional grill items such as pizza (just don’t skimp on the veggies). Other options can be grill mats which provide similar benefits as the griddle, as well as grill racks which might help you to better utilize indirect heat as well as make better use of the space inside your grill. Lastly, skewers can also be a viable option to cooking, especially when you want the convenience of a holder for your finger food. Experiment with various meats, veggies, as well as fruit. The heat from the fire helps to caramelize the sugars on the outside of the fruit, and can be eaten as a compliment to savory foods, or enjoyed by themselves as a snack or dessert. Grilled pineapple is especially good. But if you put it on your pizza, we can’t be friends. You can also use metal or bamboo skewers for your kabobs, but just remember that the bamboo ones will need soaked prior to use. No one wants bamboo ash in their steak and shrimp.

Now that we covered the grill, let’s discuss another fire-based cooking option. More specifically, the fire itself. Whether you are camping, or just sitting around a fire in your backyard, this can be great spot to cook some delicious food. If you have walls to your firepit that allow for a metal grate on top, you have an instant grill. This is a perfect spot for a cast iron griddle. You can also use cast iron pots right in or beside the fire (depending on the type), as well as hang it overhead from a tripod. We use both the griddle and cast iron pot when we camp. The griddle gets a lot of use for breakfast (eggs over a campfire are amazing), and the pot often gets used for various things including chili (yes, I understand that chili isn’t your typical summer food, but when you are camping you want quick and easy, and it definitely fits the bill). We hang the pot from the tripod and stir intermittently until the food is ready. The griddle is also a great place for cooking those fresh, summer vegetables. I love zucchini wedges cooked this way. Coat them with olive oil, garlic powder, onion powder, Italian seasoning, pepper, and salt, and you’re golden.

Another option for summertime cooking is using foil packs, sometimes referred to as hobo packs. Throw in some meat, veggies, potatoes , etc. with some seasonings and a little olive oil or butter and let the magic happen. These can be cooked indirectly, such as on the grate or slightly off to the side, or you can use direct heat and put them right in the fire on your hot coals. A quick note, it’s a good to double-wrap your food in foil if you are using direct heat (or if you just have to much food in the pack for one layer to handle without tearing). These can also be used on the grill. We often cook our potatoes this way. We’ll slice them up, add onions, seasonings, and some olive oil, and cook until they’ve softened up a bit (flipping throughout so they cook evenly. A trick with foil packs to keep your food from burning is to wrap everything in cabbage leaves before you wrap in foil. This way, the cabbage takes the brunt of the heat, and the food inside gets a more even cook. It also does a better job at keeping things from sticking to your foil.

Note that I didn’t provide any cooking times. Unfortunately, timing can be highly variable depending on the foods, size of the fire, etc. so part of the process is just keeping an eye on it and using your judgment. Just remember, it can always go back on. And don’t be afraid to use a digital thermometer in order to maintain food safety. Remember, 165 degrees is your general target in order for your meat to be fully cooked. If you’re cooking steak, well that’s a whole different conversation.

With grilling and using the campfire, it is important to note that we want to try and minimize char as much as possible. There are certain carcinogenic compounds that get created when meat gets overcooked or charred. Using indirect heat can help to reduce these compounds. You can also use marinades and dry rubs to help protect the meat itself. Also keep in mind that the context of the meal is very important. If you are making sure to include plenty of nutrient-dense, plant-based foods within the meal, the antioxidants and other nutrients within those foods will help protect the body from those inflammatory compounds.

Some other summer cooking options can include things like the instant pot, crock pot, toaster oven, electric griddle, smoker, and air fryer. The air fryer can especially come in handy when you want some fried fish, chicken, or seafood without all the oxidative damage, calories, and heaviness of deep fried foods. For example, coconut shrimp is amazing in the air fryer. So just remember that there might be other options that you’d enjoy experimenting with.

So here’s what you do: go get some fresh food from the farmer’s market or your garden, get some fresh herbs and seasonings, invite over some friends and family, and enjoy the afternoon. We aren’t the food police. We get that our food isn’t always going to be completely perfect and 100% healthy for us. But there is a lot you can do to ensure that you are making delicious, well-balanced meals in the summer that everyone can enjoy. And they’ll also help you keep up with all those fun summer activities. It’s easier to enjoy yourself when you feel good, so balance that plate and enjoy the season! Cheers!